March kicked off this year’s Nutrition month, dedicated to unlocking the potential of food! Foods contain a variety of both vitamins and minerals, which are needed by our bodies to carry out various cellular functions. By definition, vitamins are organic compounds that are essential for normal physiological functioning. They are not synthesized by the body and must be ingested through the diet.  Our bodies heavily rely on the diet to meet vitamin requirements, making it so important to eat a well-balanced diet. There are 4 fat-soluble vitamins (Vitamins A, D, E, K) and 9 water-soluble vitamins (C, B). In this week’s post, I will focus on the different B vitamins our body needs.

      The B vitamins are a class of water-soluble nutrients that play an important role maintaining bodily functions. The shift from the Mediterranean diet which was high in B vitamins (fruits/vegetables, legumes, complex carbohydrates, olive oil, red wine, fish and meat to the “typical western diet” (high consumption of processed meat, red meat, butter, high-fat dairy products, eggs, refined grains and sugars) is associated with reduced intake of B vitamins.

      There are 8 individual members of the Vitamin B family, often referred to as B-complex. Each B vitamin is unique in their function. The body does not store B vitamins, as they are water-soluble and excreted in urine. The need for B vitamins increases during times of stress, smoking, alcohol and drug use.  The B vitamins play an important role in the following processes:

• Energy production
• DNA & RNA synthesis and repair
• Maintaining a healthy nervous system
• Carbohydrate, protein and fat metabolism
• Brain function (Synthesis of neurochemicals)
• Synthesis of amino acids and fatty acids

      The B complex vitamins include Thiamin (B₁), Riboflavin (B₂), Niacin (B₃), Pantothenic acid (B₅), Pyridoxine (B₆), Biotin (B₇), Folate (B₉) and Cobalamin (B₁₂).  Below is a chart to help you understand the difference between all the B vitamins and which foods you should be eating to get them! Keep in mind that everyone’s dietary needs are different base don factors like lifestyle, diet and medications.  For more detailed information on types of foods that contain the B vitamins take a look at https://www.dietitians.ca/your-health/nutrition-a-z/b-vitamins.aspx

     Now, I know some of you must be wondering if there is an easier way to get all those B vitamins or simply just looking to find an extra source! As mentioned earlier, B vitamins are super important as they are responsible for things like converting food into energy for the day, managing stress levels, preventing migraines and supporting healthy skin. Although whole food sources are the best, a B complex vitamin is a great alternative and certainly fills in the gap if you feel like you are not meeting your daily requirements through just diet. A B complex vitamin contains all 8 of the B's in the correct dosages and forms. Here are some reasons when to consider taking a B complex vitamin: 

B VITAMINS
Vitamin	Is Generally known as	Dietary sources	Main Role in the body
	Thiamin (e)	Whole grain cereals Meat, especially pork Legumes Yeast Soy milk Brown rice Edamame	Helps your body convert carbohydrates and protein to make energy   Involved in the synthesis of neurotransmitters for optimal brain function   Involved in the transmission of nerve impulses (Useful for sciatica and peripheral neuropathy)
	Riboflavin	Dairy products Leafy vegetables Legumes Liver Kidneys Yeast Mushrooms	Helps your body use fat, protein and carbohydrates to produce energy   Required for the maintenance of mucosal, epithelial and eye tissues   Helps in the metabolism of essential fatty acids in brain lipids, regulation of thyroid hormones and absorption of iron (Can help to prevent and treat migraines)
	Niacin	Meat Fish Whole grain cereal Legumes Mushrooms Nuts Cottage cheese	Helps your body use fat, protein and carbohydrates from foods to make energy   Helps over 200 enzymes in the body to function normally   Used for several detoxification processes, DNA repair and synthesis of steroid hormones in the body
	Panthotheic acid	Meat Whole grain cereals Broccoli Yeast Egg yolk	Needed to make haemoglobin   Involved in the synthesis of cholesterol, steroid hormones and ketone bodies (Useful in adrenal dysfunction)
	Pyridoxal, Pyridoxamine, Pyridoxine	Meat Fish Legumes Nuts Bananas Potatoes, Sweet Potatoes Liver	Body uses Vitamin B6 to make and use protein and glycogen --> stored energy in your muscles and liver   Helps form haemoglobin which carries oxygen in your blood   Helps in the formation of hormones: GABA, serotonin and dopamine (Deficiency can lead to fatigue, anxiety, insomnia)
	Biotin	Made by intestinal bacteria Liver Egg yolks	Help with DNA repair and immune function   Fat and glycogen synthesis and amino acid metabolism
	Folic acid/Folate	Edamame Green vegetables – Spinach, broccoli, Asparagus Beans Liver	Helps to make red blood cells   Helps to prevent birth defects   DNA stability and repair   Required for the conversion of amino acids to neurotransmitters: Serotonin, melatonin, dopamine, adrenaline
	Cobalamins	Meat Fish Greek yoghurt Cheese Only found in animal products	B12 is needed to form DNA, make healthy blood cells and keep nerves working optimally